I used tilapia fillets, trimming the ends where the fish was a lot thinner. I think cod would also be a good choice here. (These photos show half the amount given in the recipe.)

I cut each piece of fish into strips just over an inch wide. You could cut the fish pieces lengthwise if you wanted longer sticks of fish.

I used the bowl of my immersion blender to buzz together the whole wheat panko crumbs, almond meal, and Old Bay Seasoning. You could mash this together with a mortar and pestle or just smash with something heavy if you don't have a food processor or immersion blender.

I dipped the fish in egg, then in the crumbs, turning it over a few times and pressing the crumb mixture on.

Here's how my fish sticks looked ready to go into the oven. Bake at 475F/250C.

Here's how the fish sticks looked after they were done. Mine were baked for 20 minutes, but baking time will depend on how thick your pieces of fish are.

Ingredients:
4 pieces of tilapia, cod, or halibut (about 20-24 ounces of fish)
1/3 cup whole wheat panko crumbs (or other whole wheat breadcrumbs would probably work if you can't find panko)
1/3 cup almond meal
1 1/2 tsp. Old Bay Seasoning (I used lemon and herb Old Bay, which is less spicy)
1 or 2 eggs (use two if your eggs are not extra large)
salt and fresh ground black pepper to season eggs

Instructions:

Thaw fish overnight in the refrigerator if frozen. If pieces of fish have an end where it's significantly thinner, trim that off. Cut fish into pieces just over 1 inch wide and let come to room temperature. Preheat oven to 475F/250C.

Use food processor or mini processor to buzz together the panko crumbs, almond meal, and Old Bay Seasoning (or mash together with mortar and pestle or crush with something heavy if you don't have a food process or mini processor.) Spray a baking sheet with nonstick spray or olive oil.

Beat egg, then season with a little salt and pepper. Arrange two bowls so you have a bowl with beaten egg and a bowl with the crumb mixture. One at a time, dip fish pieces first in the egg, then in the crumb mixture, turning over and pressing the coating on until they are well coated with the crumb mixture. Arrange fish pieces on baking sheet so they aren't touching.

Bake fish about 15-20 minutes, or until they are lightly browned and fish feels firm to the touch. (Actually cooking time will depend on the thickness of the fish pieces. I rotated the tray after ten minutes, and after 15 minutes I started pressing with my finger to see if the fish felt firm. Mine took exactly 20 minutes to cook, but I removed a few of the thinner pieces after about 16 minutes.)

If made with 100% whole wheat bread crumbs, these fish sticks would be approved for phase 2 or 3 of the South Beach Diet. Using the almond meals makes the fish sticks more low-glycemic, and almonds are South Beach Diet friendly.

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I'm still hunting for whole wheat panko, but I do have regular whole wheat bread crumbs on hand at all times. I think these fish sticks would be great for my grandkids -- a way to get them to try something new.

I really like the idea of using almond meal in the breading (not to mention the wonderful whole wheat panko that I still have to buy). My kids are big fans of homemade fish sticks and I will have to try this version for them.

Love whole wheat panko! I only use them now (after finding them while living out by you). Forget the store...the one that starts with an H? Ahh! Can't remember. But, love homemade fish sticks. Adding pecans to the breading is tasty too. :)

I love how it's baked and not fried! Definitely something to think about when eating snacks and bits such as these. Love that it's so versatile, too. I'm not sure what old bay seasoning tastes like, though, but I suppose an alternative is cajun?

This looks yummy! However, we have 2 family members with celiac disease. Do you think I could use all almond meal or another nut meal without the wheat that they can't eat? One of them has an immediate seizure upon eating wheat or any other form of gluten grain. Thanks, Carol

Just made this last night to break fast with and it was so good! Even my husband, who does not like almonds (weird, I know), loves it. So easy and I love the fact I didn't have to fry. Thank you for the recipe!

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

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